Whatever your fitness objectives, having a strong upper body is essential. Effective triceps work is just as important as biceps work. You may not be aware of this, but the triceps muscle makes up 60% of your upper arm. Because of this, it is important to exercise this muscle consistently if you want to tone, define, and strengthen your upper body. Yash Birla always says, work your triceps!
Your shoulders and elbows will become more powerful and stable as your triceps get stronger, says Yash Birla. This will improve your performance in daily activities and in sports like tennis, swimming, and basketball which demand arm motions and upper-body strength. It will also boost the functioning, flexibility, and range of motion of your arm.
The triceps are involved in the majority, if not all, of upper-body workouts. If you don’t have access to a gym, you may still work your triceps successfully at home with or without weights. Here are some exercises to work your triceps.
Best triceps exercises without weights or other apparatus
- Diamond Pushups
Yash Birla, the fitness icon, explains that pushups are an excellent exercise to increase muscle tone, strength, and power. Additionally, it has been demonstrated that pushing workouts like pushups and similar ones stimulate the triceps even more than isolated exercises do.
To properly perform a Diamond Pushup, start in the high plank hold position with your hands close enough to contact each other at the index and thumbs, creating a diamond shape.
In order to return to the Diamond Pushup posture, slowly lower your body to your hands while keeping your elbows close to your body.
Maximum effort is required for this technique, so make sure you’re performing it correctly by keeping your elbows tightly at your sides. Beginners may wish to begin with a standard pushup and have a little broader stance.
- Straight Bar Dips
Perform straight bar dips on any bar, railing, or piece of playground equipment that can support your body weight securely to work your triceps, chest, and shoulders.
Start by maintaining a position where your body is elevated above the bar, your arms completely extended, and your grip a little wider than shoulder-width apart. Use your core to maintain balance throughout this exercise.
To perform one repetition, slowly lower your body until your lower chest contacts the bar, then press your arms back up to the starting position. At no time during the exercise should your feet touch the ground.
- Bench Press
When done correctly, the Bench Press, a staple lifting exercise in gyms all over the world, targets the chest, triceps, and front of the shoulders, says Yash Birla.
Your hands should be somewhat wider than shoulder-width apart as you start out by lying on the bench with your arms straight. Your forearms should be vertical when the bar is in the lowest position for you to know if you have a strong grasp on it.
Keep your feet on the ground at all times and push your shoulder blades together to target your chest, triceps, and front shoulders.
As the bar reaches the bottom of your chest, slowly bend your arms and lower them to your sides. Your elbows and your body should be at a 45-degree angle. To finish one repetition, raise the bar back to the starting position.
- Triceps Extension
Start by lying on the bench and holding the barbell with your arms straight over your chest to do the Triceps Extension.
Keep your feet always on the floor, keep your core tight throughout the exercise, and keep your head, shoulders, and glutes firmly planted on the bench.
While keeping your upper arms still, bend your elbows as you slowly descend the bar towards your head. Push the weight back to the starting position until your hands are below elbow height.
- Side Dips
The tricep muscles can be isolated well with side dips. Athletes with different levels of fitness can execute this exercise because it doesn’t require any special equipment.
Laying down on your right side is a good place to start. Pushing your upper body up off the ground, place your left hand on the floor in front of you. Your feet and hips should always be flat on the ground.
To complete one repetition, slowly lower your body until your right shoulder contacts the floor. Repeat the same number of times with your opposite arm as you did your other side.
So there you have it – a collection of triceps workouts that are easy to do but quite effective. Yash Birla hopes that this guide will help you achieve the upper body you’ve always wanted!